204. Can You Train Hard Again After Recovering from Hypothalamic Amenorrhea? How To Workout Without Losing Your Period Again

Are you someone who has recovered from hypothalamic amenorrhea and wondering if you can train hard again? The short answer is yes, but the long answer is maybe. In this episode of Holistic Health Radio, I, Sarah Liz King, an exercise physiologist and health coach, discuss the conditions that need to be met before increasing exercise and emphasise the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again.

I explain that finding the right balance for you when it comes to exercise is key. This means focusing on well-structured training sessions with plenty of rest in between, rather than pushing oneself to do more and risking overtraining, and losing your period again. Adequate fuelling and prioritising rest and recovery are also essential. I recommend working with a sports dietitian or nutritionist to ensure adequate fuelling and protein intake without the need for calorie counting or weighing food. 

In this episode, I also provide more specific nutrition tips, such as the importance of consuming enough carbohydrates to fuel workouts and replenish glycogen stores, as well as the role of healthy fats in hormone production. I also discuss the potential benefits of incorporating strength training into one's exercise routine to support bone health and overall well-being.

The most valuable lesson from this podcast is that prioritising one's health and well-being when it comes to exercise is crucial. By taking a slow and sustainable approach and seeking professional guidance, it is possible to train hard and enjoy all types of exercise while maintaining a healthy menstrual cycle. So, if you're someone who has recovered from hypothalamic amenorrhea and looking to increase your exercise, make sure to listen to this episode.

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Here are some key moments from the episode you won't want to miss:

*Can I ever train hard again? [00:01:35]*

Sarah discusses the conditions that need to be met before increasing exercise, such as having sufficient estrogen levels and regular cycles.

*How to know if you have sufficient estrogen levels [00:03:01]*

Sarah explains how to know if you have sufficient estrogen levels, including the regularity of your cycle and the flow of your period.

*The importance of taking a slow and sustainable approach [00:08:22]*

Sarah emphasises the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again when increasing exercise after recovery.

*Take it slow [00:10:34]*

Sarah discusses the importance of gradually increasing exercise to avoid losing one's period again.

*Fuelling adequately [00:11:42]*

Sarah emphasises the importance of energy and carbohydrate availability for high-intensity exercise and recovery.

*Prioritising rest and recovery [00:18:05]*

Sarah stresses the importance of rest and recovery, including getting enough sleep and addressing any soreness or niggles, to avoid burnout and hypothalamic amenorrhea.

*Training Hard [00:20:24]*

Tips for training hard without losing your period, including rest, intentional time off, and personalised exercise programs.

*Periodisation of Training [00:21:28]*

Explanation of periodisation of training, including blocks of training for progression, maintenance, and recovery.

*Red Flags for Overtraining [00:27:19]*

Signs to look out for to avoid overtraining and losing your period again, including poor recovery, inconsistent eating, and old symptoms returning.